* Exported from MasterCook * Sage Breadsticks Recipe By :'Tis the Season: A Vegetarian Christmas Cookbook Serving Size : 1 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tablespoon active dry yeast 1 cup warm water 1 teaspoon salt 2 cloves garlic -- minced 2 Tablespoons fresh sage -- minced 2 1/2 cups whole wheat flour Makes 40 breadsticks Dissolve yeast in warm water for 10 minutes. Stir in salt, garlic, and sage. Add flour slowly. Turn out onto well floured board and knead 20 minutes or until smooth and satiny. Spray bowl with vegetable cooking spray and place dough in it. Cover and let rise in warm place for 30 minutes or until doubled in bulk. Punch down. Preheat oven to 400 degrees. On a floured board, roll dough out to a 12-inch square. Sprinkle dough lightly with additional flour. Divide dough into four equal pieces. Cut each piece into 10 strips. Stretch each strip out to 12 or 15-inches long. Place on greased cookie sheet 1/2-inch apart. Bake for 15 minutes or until golden brown and crispy. Serve hot or at room temperature. Total Calories Per Breadstick: 27; Fat: <1 gram >From Fatfree List; Nanette Blanchard >From: Chris Woods - - - - - - - - - - - - - - - - - - - NOTES : These herbed breadsticks are thin and crispy and are quite popular as munchies for a lively party. The best breadsticks are the ones that are stretched, not rolled. Serve these stacked high in a rustic basket lined with a red or green napkin. * Exported from MasterCook * Salad Dressing And Cucumber Marinade Recipe By :Joan's Special Recipes Serving Size : 24 Preparation Time :0:10 Categories : Eat-Lf Mailing List Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup White Wine Vinegar 1 cup Sugar 2 Tbsp Dill Weed 2 Tbsp Salt 1 Tsp White Pepper Mix all ingredients together and store in airtight container in refrigerator. Marinate cucumbers and onions for 1 hour or more and add to tossed salad - - - - - - - - - - - - - - - - - - - NOTES : Here is a recipe for my favorite nonfat salad dressing. I have tried others, but this is the most refreshing I have found. I usually slice cucumbers in the bottom of my salad bowl and let them marinate for a bit before I assemble the rest of the salad. Great with a few sprinkles of feta cheese! * Exported from MasterCook * Salmon, Scallops And Shrimp With Fresh Chilies, Stir-fried Recipe By :Baltimore Sun, Feb 5, 1997 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Oriental Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon canola oil 8 oz salmon fillet -- cubed 8 oz scallops -- bay or sea 8 oz medium shrimp -- peeled and deveined Sauce: 1 chili peppers -- about 1" long (1-2) 1/2 teaspoon salt 1 tablespoon sugar 1 tablespoon chili bean paste 2 tablespoon soy sauce 1 cup chicken stock 1 tablespoon cornstarch 2 tablespoon ginger -- freshly grated 3 scallions -- sliced into 1" lengths 1 lb snow peas -- stem and string removed Heat wok until hot and add oil. Add salmon, scallops and shrimp. Stirfry until shrimp turn bright pink. Remove and hold on warm platter. In medium bowl mix sauce ingredients together. (everything except scallions and snow peas) Add sauce mix to hot wok and stir with whisk until thickened. Return seafood to wok. Add scallions and snow peas. Heat briefly, till snow peas turn bright green. Serve immediately. Per serving: 266 calories, 4 grams fat >From: Denise and Ernie Svehla - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shells With Black Bean Sauce Recipe By :(William S. Grant, II ) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 green bell pepper -- chopped 1 onion -- chopped 1 clove garlic -- minced 1/2 tsp dried oregano 1/2 tsp ground cumin 1 tsp olive oil 2 cans tomato sauce -- low-sodium, 8oz each 1 can black beans -- (15oz) rinsed and drained Hot-pepper sauce (to taste) 8 oz shell pasta -- cooked 1/2 cup shredded nonfat cheddar cheese Saute peppers, onions, garlic, oregano and cumin in olive oil over medium heat under tender, about 1-3 minutes. Add tomato sauce, beans and hot-pepper sauce. Bring to a boil; reduce heat; cook for 10 minute. Top with pasta. Top with cheese. Per serving: 310 calories, 2.2g fat (6% of calories), 3mg cholesterol, 142mg sodium, 8g dietary fiber. Cook's notes: I, being lactose intolerant, did not use the cheese and it was still great. I also ended up cooking it a bit longer (while waiting for the pasta to finish) and did not add the hot sauce. Oh, and I used 16oz of pasta (this was for a pot-luck, after all ;) instead of 8. I did find it needed a bit of pepper and a touch of salt (probably because I used no-sodium added tomato sauce and not low-sodium sauce). It got very good reviews from the crowd at the pot-luck and I'd make it again. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shepherd's Pie Recipe By :Low-Fat Cooking for Good Health, Gloria Rose (1996) Serving Size : 6 Preparation Time :0:45 Categories : Casseroles Eat-Lf Mailing List Pies, Crusts & Pastry Potatoes Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large potatoes -- peeled and cooked 1/2 cup lowfat yogurt 1 teaspoon low-sodium soy sauce 4 tablespoons minced fresh chives 4 tablespoons minced fresh parsley 1 dash pepper ** STEW ** vegetable cooking spray 2/3 cup diced onion 2 cloves minced garlic -- or more 3 tablespoons fat-free chicken broth 3/4 cup celery -- minced 12 ounces mushrooms -- chopped 1 pound eggplant -- peeled, cubed 1 cup diced green bell pepper 1 cup green peas -- frozen or fresh 3 tablespoons grated Parmesan cheese 1/4 teaspoon dried thyme 1/2 teaspoon dried basil 1/2 teaspoon dried oregano 1 tablespoon cider vinegar Traditionally Shepherds Pie offers a way to use leftover roast lamb and potatoes. This version is meatless, and made from scratch. The unusual additions of soy, cheese, and eggplant along with the generous amount of mushrooms 'age' the flavors. 1) Mash the potatoes with the yogurt and soy until smooth and creamy. Stir in the chives, parsley and pepper. Set aside. 2) Saute onion and garlic in the broth until tender in a large skillet. Add celery, mushroom, and eggplant. Cover and cook until eggplant is tender (10 or so mins). Add bell pepper and the peas. Cook 5 minutes more. 3) Meanwhile, preheat over to 350F / 175C. Spray a 2-1/2 qt casserole dish. 4) Remove the skillet from heat. Toss in cheese, the herbs, and the vinegar. Pour into the sprayed casserole. Cover with mashed potatoes. Bake 20 minutes. PER SERVING: 106 cals (8.5% cff); 1g fat; 82 mg sodium (estimated by Author). Gloria Rose (1996) Low-Fat Cooking for Good Health. NY: Avery. (ISBN - 0-89529-686-1; paper ). 1993 edition HB. Edited for easier rescaling by PATh. >From PatH to ELF 2/24/97> - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Shrimp Balasico Recipe By :Red Lobster Website http://www.redlobster.com/recipes.htm Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Pasta Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 30 shrimp -- cooked 2 1/2 Cups tomato -- chopped 1 Tablespoon dried basil -- plus 1 teaspoon 1 Cup chunky tomato sauce 2 Tablespoons green onion -- chopped 3 Tablespoons white wine -- optional 8 black olives -- sliced 1/8 Teaspoon salt 1/8 Teaspoon pepper 1/8 Teaspoon garlic powder 1/2 Pound angel hair pasta (Pronounced Bah-lee-see-co) TO PREPARE: 1) Combine chopped tomato, basil, tomato sauce, green onions, wine, olives, salt, pepper and garlic powder in large saucepan and simmer 5 to 10 minutes, stirring occasionally. 2) Remove tails from shrimp, if desired. 3) Cook pasta, rinse and drain well. 4) Add shrimp to tomato mixture. Simmer until warm, about 2 minutes. 5) Serve over pasta. >From: irene@1starnet.com - - - - - - - - - - - - - - - - - - - NOTES : Cal.... 376.8 total fat... 4.1g CFF.. 10.1 * Exported from MasterCook * Shrimp Picante With Squash-ghetti Lf Recipe By :PAT Hanneman (Riverside)1997 (phannema@wizard.ucr.edu) Serving Size : 2 Preparation Time :0:30 Categories : Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups spaghetti squash -- cooked strands dried, roasted with 1/2 teaspoon coarsely ground pepper 1/4 teaspoon dried oregano --x-- 6 ounces asparagus 3/4 cup red bell pepper -- pieces 3 ounces angel hair pasta 1/2 cup fresh spinach -- leaves only and -- loosely packed 2 tablespoons chopped fresh cilantro -- leaves 7 ounces cooked shrimp -- (about 7 per) 1/2 large lemon -- juice only 1/4 cup diced celery -- or more Sauce: 1/2 cup water -- or vegetable broth 1/2 cup Picante sauce -- such as Pace-mild 1/2 teaspoon cornstarch 3 cloves pressed garlic 2 teaspoons vegetable oil -- for frying 1 teaspoon canola oil -- butter flavored Like all meals made in the wok, preparation is everything. Precook the squash and allow time to cool and dry. Pull stands; combine with pepper (assorted) and oregano. Spread SQUASH into a cake pan. ASPARAGUS cut into 1-1/2 to 2-inch pieces leaving tips longer. BELL PEPPER cut into 1/4" rings; cut rings into 2" strips. SPINACH and CILANTRO chiffonade cut (rolled and sliced) SHRIMP Thaw quickly in lukewarm water; pull tails; towel dry. (about 7 per person of the 31/40 ct per lb grade). Cut 1 stalk of CELERY into 1/4" dice. Squeeze lemon juice into a separate cup. Measure for the sauce. Bring pot of water to a boil for pasta. Also begin to oven-roast the squash at 375F. Into a pot of boiling water, add the ASPARAGUS stems. Break the spaghetti into thirds and add. Cook for 2 minutes. Add the bell pepper and the asparagus tips. Cook for 2 minutes or until tender crisp. (TIP about 1 minute shy of the 'al dente' time indicated on the package.) Drain in a colander and rinse in cold water. Toss gently and repeatedly to drain well. WOK IT! Heat the wok, add the oil and swirl to coat the bottom. Saute the celery, spinach and cilantro for about 1-1/2 to 2 minutes. Add shrimp and lemon juice and heat for about 1 min (hot shrimp). Add butter flavored canola or butterbuds (this is to enhance the lemon sauce). Make well and add the pasta-vegetable mixture. Fry to heat through (2 mins). Make well and add the squash. Stir lightly to combine. Make a well add the sauce and wait until it begins to bubble, then stir to toss and coat. Add a little water only if necessary. Serve immediately. >phannema@wizard.ucr.edu >mcRecipe >2/19/97; >elf >2/20/97 via Ellen We used "better than bouillon" vegetable. PER SERVING: 438 cals; 14 g fat (28%) estimated by MC3. With a Fat-Free Picante Sauce: 7.2 g fat (16.7% CFF). (MC4) Pace Picante is fat free: 160 cals per 1/2 cup. Caution! Commercial Picante can be high in sodium. Look for the low-salt product. "This is a fusion meal: a prima verde in that the vegetables are distinct and fresh and crunchy. Sweet+sour+spice from the lemon, butter and the salsa. Asian! because the spaghetti squash looks and feels like rice noodle."--2/19/97 - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spaghetti And Eggplant Sauce Recipe By :Susan Powter's FOOD Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Sauces & Gravies Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon. olive oil 1 large onion -- chopped 4 cloves garlic -- minced 1 teaspoon. basil 1 teaspoon. oregano 3 lb canned tomatoes -- plum (48 oz.) 2 lb eggplant -- cut into 1/2" cubes olive oil spray 3 teaspoon. salt -- or to taste 1/2 teaspoon. black pepper 1 lb. spaghetti 1. Heat oil in large saucepan over med/high heat. Add onion and garlic and cook until soft. 2. Add herbs and cook 2 min. Add tomatoes with juice and stir to break up tomatoes. Cook for 15 min., until thick. 3. Preheat oven to 400 degrees F. 4. Spread out half of eggplant on large cookie sheet and spray lightly with oil. Bake for 10 min. in upper portion of oven, then bake for another 10 min in lower portion of oven. The eggplant should be golden brown. Repeat with remaining eggplant. 5. Stir the eggplant into the sauce and season with salt & pepper to taste. Cook for 20-25 min. 6. Cook the spaghetti according to package directions and serve with sauce. Serving size: 29 oz Calories: 595 Total fat: 6 g (9%) (Saturated fat 1 g) >From: Colleen Strong - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spaghetti Squash Recipe By :Julie Gettys Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Information, Tips, Misc. Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 whole spaghetti squash I cut my Spaghetti Squash in half, lay open side down in a pan with about 1/2 inch of water and bake about 45 mins at 350. Puncture with fork to test for doneness. You can also micro on high for about 15 mins or until tender. Then scrape out the seeds and pull the "pasta" out. I love to saute vlf ground turkey, onions, green peppers, garlic, then add pasta sauce - mix with squash strands and return to the shell, top with ff cheese and bake for another 20 minutes. Delicious and beautiful to look at. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Corn And Tomato Salad Recipe By :(William S. Grant, II ) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tsp olive oil 1 tablespoon nonfat Italian salad dressing 1 Tbsp lemon juice 1 cup frozen corn -- thawed 1 tomato -- finely chopped 2 red chili peppers -- minced 2 cloves garlic -- minced 2 tablespoons Italian parsley -- snipped To make dressing: Whisk together oil, dressing and lemon juice. To assemble salad: combine corn, tomatoes, peppers, garlic and parsley. Pour dressing over vegetables, and toss to coat. Marinate for 30 minutes. Serve at room temperature or very slightly chilled. Per serving: 56 calories, 1.7g fat (24% of calories), 0mg cholesterol, 45 mg sodium, 0.6g dietary fiber. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Dipping Sauce Recipe By :Fresh Start Cookbook, Julee Rosso Serving Size : 30 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Sauces & Gravies Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3/4 cup nonfat cottage cheese 1/4 cup nonfat mayonnaise 1 1/2 teaspoons prepared horseradish 1 teaspoon cayenne pepper salt and freshly ground black pepper -- to taste In a blender, blend the cottage cheese until smooth. Transfer the cottage cheese to a bowl and add the mayonnaise, horseradish and cayenne. Season with salt and pepper. Mix well. Serve at room temperature or cover and refrigerate. Bring to room temperature before serving. >From: irene@1starnet.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Spicy Vegetable Vinaigrette Recipe By :(Sarah Gruenwald ) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 tablespoons water 2 tablespoons extra-virgin olive oil 1/3 cup balsamic vinegar 2 tablespoons onion -- finely chopped 2 tablespoons green onions -- finely chopped 2 tablespoons squash -- finely chopped 2 tablespoons zucchini -- finely chopped 2 tablespoons fresh parsley -- finely chopped 1/4 teaspoon salt 1/4 teaspoon crushed red pepper 1/8 teaspoon black pepper Combine all ingredients in a small bowl; stir well. Let stand at room temperature at least 1 hour. Yield: 1 cup (serving size: 1/4 cup). >From: Sarah Gruenwald - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Split Pea Soup #5 Recipe By :Jeff Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 ounces split peas 3 quarts water 1 small shank ham -- or 4 ham hocks 1 large onion -- chopped 2 chicken bouillon cube 1/2 teaspoon garlic powder 1/2 teaspoon oregano 1 bay leaf 1 cup chopped carrots 1 cup chopped celery 4 medium potatoes -- peeled and cubed Combine peas, water, ham shank or hocks, onion, bouillon and seasonings. Cover and simmer 1 1/2 hours. Remove shank, trim meat from bone, and return to pot. Stir in carrots, celery and potatoes. Cover and simmer 2-2 1/2 hours. >From: nancee - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Steamed Spinach And Leeks Recipe By :Woman's Day Low-Fat Meals Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tsp Olive Oil 2 Leeks -- Green & White Parts, -- Thinly Sliced 1 Tsp Fresh Lemon Juice 1 Lb Fresh Spinach -- (Abt 3 Bunches), -- Stems Removed 1/4 Tsp Salt 1/8 Tsp Freshly Ground Pepper 1 Tsp Finely Grated Lemon Zest 1 Tsp Sherry Vinegar Adapted from Healthy Side Dishes In heavy saucepan, over med heat, warm olive oil. Add leeks and saute 4 - 5 min, stirring occasionally, until leeks are softened and translucent. Add lemon juice and spinach leaves. Reduce heat, cover and cook 4 min without removing lid. Uncover and toss to mix well. Add salt, pepper, lemon zest and vinegar and cook, stirring, 1 min longer. Transfer vegetables to serving dish. Servings: 4 Prep Time: About 10 min Cooking Time: About 12 min. Absolutely wonderful flavor. Extremely quick to fix. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 45.2 Fat 1.5g Carb 7g Fib 2.8g Pro 2.8g Sod 203mg CFF 25.5% * Exported from MasterCook * Stuffed Portobellos Recipe By :NFRITZ@nssdca.gsfc.nasa.gov Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Turkey Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 large portobello mushroom caps -- washed 1 turkey sausage -- sweet Italian style -- cooked and chopped finely 1/2 stalk celery -- chopped finely 1 clove garlic -- minced 2 green onions -- sliced finely 1 tablespoon green pepper -- chopped finely 1 egg white 1 tablespoon bread crumbs -- (Italian) 1/4 cup Swiss cheese -- finely shredded -- (package said 8 grams for 1/3 cp) Mix all and stuff the mushroom caps-bake at 425 for about 20 minutes, until mushroom starts to look a little shriveled. These are really good!! - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stuffed Shells #2 Recipe By :Eating Well January/February 1997 Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 24 pasta shells -- jumbo 1 1/2 tsp olive oil 2 onions -- finely chopped 2 lbs fresh spinach -- stemmed and washed 2 cups lowfat cottage cheese -- 16 oz 2/3 cup fine dry breadcrumbs -- (I think I used 1/2 C only) 1/4 teaspoon nutmeg -- freshly grated -- (I did not use at all) 3/4 cup Parmesan cheese -- freshly grated -- (1 1/2 oz) 1 large egg white -- lightly beaten 3 cups marinara sauce -- prepared Preheat oven to 375. Cook shells in large pot of boiling water, stir often, until al dente, about 15 minutes. Drain and rinse shells under cold water. Set aside. Rinse and dry pot. Heat oil in same pot over medium high heat. Add onions and cook, stirring, until onions have softened, about 3 min. Add spinach, in batches if necessary, stirring until wilted, also about 3 min. Transfer to a colander and drain any excess moisture, pressing spinach with the back of a spoon. Let cool. Chop coarsely. In a food processor, puree cottage cheese until smooth. In a bowl, combine cottage cheese, breadcrumbs, nutmeg and 1/2 cup of the Parmesan. Mix until thoroughly combined. Fold in chopped spinach and season with salt and pepper. Stir in egg white. Stuff each shell with about 2 TBSP of cheese/spinach mixture. Spread 1 cup marinara sauce in the bottom of a 9 by 13 inch baking dish. Arrange stuffed shells in a single layer on top of the sauce and spoon remaining 2 cups over the top. Sprinkle with remaining 1/4 cup Parmesan. Bake for 30 min, until cheese is golden and shells are heated through. If top is browning too quickly, tent loosely w/ aluminum foil. Cool 10 min and serve. 24 shells, 6 servings. 390 cals per serving, 26 g protein, 8 g fat (2.4 g saturated fat) 57 g carbos, 995 mg sodium, 9 mg cholesterol, 7 g fiber. >From: HeidiA11@aol.com - - - - - - - - - - - - - - - - - - - NOTES : I know it's great, because I brought TONS to work and ended up feeding the whole office. No leftovers!!! * Exported from MasterCook * Sun-dried Tomato Spread Recipe By :The Lipton Kitchens Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Spreads & Sandwiches Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 sun-dried tomatoes -- halves 2 tablespoons water 1/4 cup nonfat Italian salad dressing 1 clove garlic 1 medium shallot -- or 1 tbsp chopped onion 1/4 teaspoon fennel seed -- crushed French bread Prepare the spread up to 1 day ahead. This recipe can also be doubled for your holiday gatherings. In small microwave-safe bowl, microwave 8 sun-dried tomato halves (dry-packed) with 2 tablespoons water, covered, at HIGH (Full Power) 1 minute; drain. In food processor or blender, process tomatoes, 1/4 cup Wish-Bone Italian or Lite Italian Dressing, 1 medium clove garlic, 1 medium clove shallot or 1 tablespoon chopped onion and 1/4 teaspoon crushed fennel seeds (optional) 10 seconds or until mixture is coarsely blended, scraping sides twice. Thinly spread on sliced French or Italian bread; broil until bread is toasted. Makes about 1/3 cup spread. >From: cbmcam@cyberramp.net - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Sweet Pea Guacamole Recipe By :Michael Roberts, Trumps, Hollywood Serving Size : 8 Preparation Time :0:15 Categories : Appetizers Eat-Lf Mailing List Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon olive oil 2 tablespoons fresh lime juice 1/4 bunch cilantro -- stems removed 1 jalapeno pepper -- seeded or two serranos 1 pound frozen peas -- thawed 1/4 teaspoon ground cumin 3/4 teaspoon salt 1/4 medium red onion -- finely diced Combine oil, lime juice, cilantro and pepper and blend until roughly pureed. Add peas, cumin and salt and blend until smooth. There will still be some lumps, but this adds to the textural interest of the guacamole. Spoon guacamole into a mixing bowl and add the onion. Serve as a dip with tortilla chips or use to accompany tamales. (c) Secret Ingredients. From 1993 (ISBN 0-9620472-5-2) Kathleen DeVanna Fish: The Great California Cookbook: The Chefs' Secret Recipes (Bon Vivant Press); Pat H. McRecipe, 03 Nov 96. / Original recipe calls for 2 tablespoons of a good olive oil. >From: PATh - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Szechwan Oriental Shrimp Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Low Fat Oriental Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 30 shrimp -- cooked 1 1/2 Tablespoons cornstarch 1 1/2 Tablespoons water 1/2 Cup salsa -- mild, med, or hot 1/4 Cup honey 2 Tablespoons soy sauce 2 Tablespoons Dijon mustard 2 Tablespoons chunky peanut butter 1/2 Teaspoon ground ginger 1 Can baby corn -- drained 4 1/2 Ounces shiitake mushrooms 1 Cup pea pods -- snow pea pods 1) Dissolve cornstarch in water, set aside 2) Combine salsa, honey, soy, mustard, peanut butter and ginger in a saucepan. Bring mixture to a slow boil, stirring to blend. 3) Add the dissolved cornstarch; stir and cook until mixture thickens. Gently stir in the cobbettes, mushrooms and snow pea pods. Add shrimp; heat 2 minutes. 4) Serve over rice >From: irene@1starnet.com - - - - - - - - - - - - - - - - - - - Serving Ideas : Serve over rice NOTES : Cal... 246 total fat... 5.1g CFF... 6.8% * Exported from MasterCook * Taco Soup Recipe By :Weight Watchers Cookbook Serving Size : 12 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Mexican & Southwestern Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 16 Oz lean ground beef -- or chicken breast 16 Oz ranch style beans 1 Large onion 16 Ounces tomatoes with green chilis -- Rotel tomatoes 1 Package Hidden Valley Ranch dry mix 16 Oz stewed tomatoes 1 Pkg. taco seasoning 1 Can corn -- (16 oz) 16 Oz pinto beans Brown and drain ground beef. In a large pot mix ground beef and all other ingredients. Simmer until done. Soup bowl size serving(approx. 1 cup): 1B, 1 1/4P/M >From: kedmunds@juno.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Taco Stuffed Mushrooms Recipe By :Lansing State Journal Serving Size : 6 Preparation Time :0:00 Categories : Appetizers Eat-Lf Mailing List Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound mushroom 3 tablespoons vegetable oil 1/2 cup green onion -- sliced 1/2 cup tortilla chips -- nacho-flavored -- crushed 1 pinch ground red pepper 1/2 cup Monterey jack cheese -- hot-pepper,shredded 1/2 cup cherry tomatoes -- sliced Preheat oven to 450 F. Remove stems from mushrooms. On shallow baking pan, place caps, stem side up. British outside surface lightly with 2 Tbsp. of the vegetable oil. Set aside. In a medium skillet, heat remaining 1 Tbsp. oil until hot; add mushroom stems. Cook, stirring frequently, until softened, about 2 minutes. Add green onions, tortilla chips and ground rd pepper. Cook, stirring constantly, until onions are tender, about 2 minutes. Remove from heat; cool slightly; stir in cheese. Using teaspoon, fill reserved mushroom caps; top each with a tomato slice. Bake in a 450 F. oven until mushrooms are tender and hot, about 10 minutes. Serve hot or warm. Makes about 2 dozen. Per serving; 33 calories, 3 g. fat, 18 mg. sodlium, 1 g. protein, 2 g. carbohydrate. MC formatting by bobbi744@sojourn.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Texas Grapefruit Sunriser Recipe By :Baltimore Sun, Feb 5, 1997 Serving Size : 4 Preparation Time :0:00 Categories : Beverages Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 Texas red grapefruits 8 large strawberries 2 medium bananas -- ripe 8 ounces strawberry banana yogurt 2 tablespoons honey 1 cup crushed ice Juice grapefruits. Measure 1 1/3 cups juice. Add strawberries. cut bananas into chunks. Combine all ingredients in a blender and whirl until smooth. Makes 4 8 ounce servings. Per serving: 185 calories, 1 g fat, 5% CFF >From: Denise and Ernie Svehla - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Thai Curried Vegetables With Adzuki Beans Recipe By :Jay Solomon (1995); Pat Hanneman (1997) Serving Size : 4 Preparation Time :0:10 Categories : Eat-Lf Mailing List Legumes Oriental Rice Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons vegetable oil -- or more as needed 1 cup chayote squash -- julienned 1 red bell pepper -- julienned 1 cup bok choy -- with leaves, chopped 1 Asian (Thai) eggplant -- cut into thin strips (or half a small eggplant) 1/2 cup sliced mushrooms 1 tablespoon fresh minced ginger -- or more 1 clove minced garlic -- optional 1 tablespoon curry sauce -- such as Taste of Thai Red Curry Sauce 1/2 cup adzuki beans, cooked -- drained 1 cup coconut milk, light -- canned 2 tablespoons low-sodium soy sauce 1 tablespoon lime juice -- (1/2 a lime) (or small red chili beans) 1 tablespoon fresh coriander leaves -- or more freshly ground pepper -- to taste coconut extract -- optional 3 cups hot cooked rice (jasmine or brown or blend) Prep - Have everything cut and measured; ready to go into the wok. Cut bell pepper and chayote squash into 'matchsticks. Roughly chop (1-inch pieces) the bok choy. Thinly slice the mushrooms. Thinly slice the eggplant; or if using globe, slice to square-up the eggplant (an end-cut and 4 side cuts). Cut the remainder into thin wafers. Measure and mix the curry powder into a paste as instructed on envelop. - Heat the wok, add the oil and swirl to coat pan. Fry the chayote quash and bell pepper: about 4 minutes. - Add bok choy and eggplant; fry about 2 minutes. (Add a little more oil only if needed.) - Add mushrooms and ginger, and garlic, if using. Cook about 1 minute. - Add the Curry paste and warm through (less than 1 minute. - Add coconut milk, soy, lime juice and coriander leaves. Stir just to warm and combine but not to blend flavors (See notes). - Taste: adjust flavors with pepper and option coconut extract (1/8 tsp.). - Serve at once with hot cooked rice, optional soy and hot sauce (such as Sriracha). Yield: 4 servings: Each serving provides 340 Calories -- 7 g fat including rice. (MC estimate). Canned Light Coconut milk has about 35 cals per 60 ml; 30 cals from fat. Cooks Notes . . . As described by Jay Solomon: "This dish engulfs your palate with rolling aromatic flavors accented with occasional lightning flashes of heat." In order to maintain crispness and unique flavors (surprises!), halve the cooking time used in Jay's recipe. Acknowledgment: Lean Bean Cuisine (1995) Jay Solomon / ISBN 1-55958-438-6 / Beans, Vegetarian. Message to McRecipe as low-fat version and to Elf (03 Fe 97). - - - - - - - - - - - - - - - - - - - NOTES : Here's an idea from Jay Solomon's Lean Bean Cuisine. I revised it to a 10-minute wok-fry and, used the Lighter Coconut milk. Red beans and rice have such a nice "relationship" ;-) We love these creamy little Adzukis and mixed brown rice. This could deliver a little more "wah-ha!" restaurant-style heat --- but we reduced the fats. That did not stop us from eating. * Exported from MasterCook * The Best Dressing Recipe By :Diane T Loy Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup Fat-free mayonnaise 1/4 cup Fat-free yogurt -- plain 2 pkt sugar substitute -- to taste 1 Tbsp lemon juice -- optional Mix together, chill and serve over salads. - - - - - - - - - - - - - - - - - - - NOTES : This has become a favorite recipe for all kinds of salads, fruit salad, pasta salad, chicken salads. It is great. Very tasty and very healthy. * Exported from MasterCook * Thyme Cornmeal Scones Recipe By : Serving Size : 6 Preparation Time :0:00 Categories : Breads: Quick & Muffins Breakfast Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/4 cup diet margarine -- *Note, Melted 1/2 cup skim milk -- **Note 2 Tbsp Sugar 1/2 cup Yellow Cornmeal 1 1/2 cup All-Purpose Flour 1/4 Tsp Salt 1 Tsp Baking Powder 2 Tbsp Fresh Thyme Leaves -- Or 1 T Dried *NOTE: Original recipe used butter **NOTE: Original recipe used regular milk Preheat oven to 375 degrees. Lightly coat a baking sheet with non-stick spray. Combine melted butter and milk in a measuring cup. Sift sugar, cornmeal, flour, salt and baking powder in a mixing bowl. Add milk mixture to dry ingredients and stir until just blended. Stir in thyme. Place dough on a floured board and shape into a round about 1/2 inch thick. Cut into 6 wedges. Place wedges on prepared baking sheet and bake 15-20 minutes, until golden brown. Serve warm. Makes 6 scones. These are excellent!! >From ``Pasta Dinners 1,2,3'' (Potter) Entered into MasterCook and tested for you by Reggie & Jeff Dwork Copied with permission from The San Jose Mercury News newspaper. - - - - - - - - - - - - - - - - - - - NOTES : Cal 226.5 Fat 5.2g Carb 38.3g Fib 0.9g Pro 4.9g Sod 234mg CFF 21.3% * Exported from MasterCook * Tibetan Noodle Soup Recipe By :Woman's Day Low-Fat Meals Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Meats Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cup Pasta -- *Note 1 1/2 Tsp Canola Oil 2 Onions -- Thinly Sliced 8 Cloves Garlic -- Thinly Sliced 1 Tbsp Minced Fresh Ginger 4 Oz Lamb Cutlets -- Thin Slice, Optional 2 Tomatoes -- Cut In 1/4" Dice 4 cup Nonfat Chicken Broth -- Or Vegetable Broth 3 Tbsp Low Sodium Soy Sauce -- To 4, Or Tamari 2 Tsp Paprika -- Or To Taste 4 cup Stemmed, Washed Spinach Leaves I removed all visible fat from the lamb. *NOTE: Cavatelli or other thin tubular shaped pasta. Prepare cavatelli according to package directions until al dente. Drain; rinse with cold water until cool and drain again. Set aside. In wok or large nonstick saucepan, heat oil. Add onions, garlic and ginger and cook over med heat about 5 min, until nicely browned. Stir in lamb and tomatoes and cook about 2 minutes, until lamb loses its rawness. (It actually took me about 4 - 5 minutes for this step.) Stir in stock, soy sauce and paprika and bring to a boil. Reduce heat and simmer stew 5 - 10 min, until richly flavored and lamb is tender. Stir in cavatelli and simmer 2 min. Stir in spinach leaves and cook 1 min (or more), until wilted. Adjust seasoning, adding soy sauce or paprika to taste. Serving: 4 Prep Time: About 15 min Cooking Time: About 30 min This is absolutely incredible tasting. Definitely a keeper. I want to try it without the lamb one time and using chicken breast meat one time to compare flavor. I will also make it without the meat. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 314.6 Fat 4.6g Carb 50.5g Fib 4.4g Pro 17.8g Sod 987mg CFF 13.1% * Exported from MasterCook * Tomato Vinaigrette Recipe By :Fatfree Digest Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 Cup Tomato -- peeled & chopped 2 Tbsp White Wine Vinegar 1/2 Tsp Dried Thyme -- or 1 1/2 tsp fresh 1/2 teaspoon dried basil 1/2 Tsp Dijon Mustard Whir-Chop in your favorite blending appliance. Keep refrigerated, lasts about 2 days. Serve on green salads, or maybe pasta salad. >From Fatfree Digest April-May 1994, Formatting by Sue Smith (using MMCONV) >From: Joan from LaCrosse,WI >From: Sarah Gruenwald - - - - - - - - - - - - - - - - - - - NOTES : Serve over green salads, or pasta salad. * Exported from MasterCook * Tuna Fish Salad Recipe By :Brenda E Watts Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can tuna in water celery green apples fresh dill lemon or lime juice Tabasco sauce pimiento stuffed green olives garlic salt To your standard can of tuna, add celery, chopped green apple, fresh dill, lemon or lime juice, a little Tabasco and a few of those pimento stuffed green olives, sliced, also garlic salt to taste. Bind it together with a little fat free mayo, and serve it on toast with lettuce. Yum! If you'd rather eat it as a salad, mound it up on lettuce leaves and eat with garlic toast (made with butter substitute or just a little olive oil) I got this recipe from a healthy heart cookbook, and I love it. It sounds weird at first, but is really delicious. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tuna Patties Recipe By :Weight Watchers cookbook Serving Size : 1 Preparation Time :0:00 Categories : Burgers & Loaves Eat-Lf Mailing List Fish & Seafood Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 large egg 1 Tbsp. all-purpose flour -- plus 1 teaspoon all-purpose flour 2 ounces tuna in water -- drained 1/2 teaspoon dried parsley 1/4 cup diced tomato 1 dash black pepper 1/4 cup mushroom -- chopped 2 tablespoons green onion -- sliced Beat egg and add remaining ingredients. Add 1 or 2 tsp water if it seems too dry. Shape into 2 patties. Spray medium nonstick skillet w/ Pam. Heat skillet over med-high and add patties. Cook until golden brown, turn and cook until golden brown. Makes 1 serving. Personal Note: To reduce fat, substitute 2 egg whites for 1 whole egg,or use Egg Beaters. 2P/M, 1 1/4 FR/V, 40 bonus calories >From: kedmunds@juno.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tuna Salad #2, Crunchy Recipe By : Serving Size : 2 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Can white tuna in water 2 Tbsps. waterchestnuts -- canned, rinsed, chopped 1 Small carrot -- finely chopped 1 Tbsp. chopped celery 2 Tbsps. red onion -- chopped 1/4 Cup plain nonfat yogurt 1 Tsp. Dijon mustard Drain tuna. In bowl, mash and mi tuna with water chestnuts, carrot, celery and onion. Blend yogurt and mustard; mix with tuna. >From: William and Melissa Firman - - - - - - - - - - - - - - - - - - - NOTES : I'm also a big fan of tuna salad. This is a recipe that my husband has pronounced a "keeper"! It's really good, and very easy. I'm sure you could use chunk tuna too. * Exported from MasterCook * Tuna Salad #3 Recipe By :Kimberly May Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Salads Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can tuna in water 2 tablespoons lowfat mayonnaise -- (increase or decrease to taste) 1/4 cup green onions -- chopped 1/4 cup sliced almonds 1/2 teaspoon dill weed -- (1/2 to 1) -- (according to taste) Salt & pepper to taste Be sure to chill well before eating to mix the flavors. - - - - - - - - - - - - - - - - - - - NOTES : Grated carrots seem to cut the fishy taste, for kids who don't like tuna. * Exported from MasterCook * Tuna Salad Ideas Recipe By :Misc eat-lf memebers Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Fish & Seafood Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** Try adding either dill pickles(chopped)or pickle juice to your tuna. It gives it a nice zip. Also you could add thyme, in addition to the chopped celery. Or how about dill or chopped olives? I like Kraft no-fat mayo since it is not bland, like regular mayo. It is more like salad dressing. Actually, come to think of it you could add lowfat salad dressing instead of mayo. I also add chopped green onion to the tuna salad! >From: bk55238@juno.com (BARBARA J KAYE) ***** My mother in law has some little secrets for tuna-- she has been eating virtually fat free for years and she gives me great ideas. She uses chervil, lemon pepper (Lawry's brand) and chives along with the other goodies to spice things up a bit. We also squeeze the juice of a whole lemon in, along with the fat free mayo, yogurt or whatever else you choose to use for wetting it !!! It's yummy and my family (who turns up noses at fat free) loves it!!! Good luck! >From: HeidiA11@aol.com ***** Ever since getting sick after a heavy mayo meal, I can't stand the stuff! Instead, I mix in about a tablespoon of horseradish mustard with my tuna, along with the chopped celery. It's not as juicy as mayo, but it's definitely not bland! >From: jmartin@london2.skn.net (Jerri Dawn Martin) ***** I like to use chopped radishes in tuna salad, and I like to use about twice as much vegetables as tuna - radishes, celery, onion, sometimes cilantro. Also curry powder is good, and fresh hot chopped chiles like serrano or habanero, or pickled hot chiles like pepperoncini (sp?) or Tabasco peppers. >From: Naughyde@aol.com ***** Like you, I use the water packed chunk white tuna. I use Miracle Whip Light, onion, celery and Mrs. Dash (no salt) That adds to the flavor. >From: Sharon Ravert ***** I've always eaten tuna salad differently: non-fat salad dressing, pickles, celery, & chopped apple. >From: "smithg" - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Turkey Italiano Recipe By :Adrienne Griffeth Serving Size : 6 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Pasta Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 lb turkey breast -- sliced into strips Seasoned salt Black pepper Garlic powder Plain bread crumbs 2 tsp Olive Oil 1 package frozen mixed vegetables -- carrots, onion, mushroom, sugar snaps) 1 can marinara sauce -- Hunts Chunky Ital. style spaghetti sauce Hot cooked spaghetti -- or other pasta Fresh grated Parmesan cheese -- optional (Made 5 adult & 2 child servings) All measurements are approximate!! Lightly salt and peper turkey strips. Add a generous amount of garlic powder. Sprinkle with plain bread crumbs. Heat 1 tsp olive oil in a skillet over medium heat and lightly brown turkey strips on both sides. Remove turkey from the skillet and add remaining teaspoon of olive oil. When oil is heated add frozen veges and stir fry until veges are tender crisp, about 3-4 minutes. Return turkey to pan. Pour spaghetti sauce over all and stir gently. Simmer uncovered for 20-25 minutes until sauce has slightly thickened and reduced. Serve over hot pasta along with freshly grated Parmesean. - - - - - - - - - - - - - - - - - - - NOTES : This was REALLY good. We had it two nights in a row with nothing but compliments for the chef!! :) * Exported from MasterCook * Turkey Marsala Recipe By :Better Homes and Gardens Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pound turkey breast slices 2 cloves garlic cloves -- minced 1/2 cup chicken broth 1/4 cup marsala wine 1 tablespoon lemon juice 1/2 teaspoon salt free seasoning blend 1/8 teaspoon pepper Rinse turkey; pat dry with paper towels. Spray a large skillet with nonstick coating. Heat skillet over medium heat. Add turkey steaks and garlic; cook for 6 to 8 minutes or tilllatter; cover to ke For sauce, add broth, Marsala, lemon juice, seasoning blend, and pepper to the skillet; mix well. Bring to boiling. Boil gently, uncovered, about 4 minutes or till reduced to 1 >From: susan@zeus.powersite.net - - - - - - - - - - - - - - - - - - - NOTES : Serve turkey over steamed vegetables, if desired. * Exported from MasterCook * Turkey Surprise, Tyler's (W Eggplant) Recipe By :(MS LIN A PEARSALL ) Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Pasta Turkey Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups pasta -- elbow 1 lb. ground turkey -- extra lean 1/2 cup onion -- optional -- chopped and sauteed 1/2 teaspoon salt 1 1/2 tsp. Italian seasoning 1/4 tsp. pepper 1 1/2 cups nonfat sour cream 1 small eggplant -- diced 1 small jar pimiento -- diced 2 cups shredded cheddar cheese Preheat oven to 350. Cook and drain pasta. Set aside. Saute eggplant for 10 minutes in water or broth. Drain well. Brown turkey (and onion if using). Mix all but 1 cup of cheddar cheese in large bowl. Place all in a 2 1/2 Qt. sprayed casserole. Top with remaining 1 cup cheese. Bake 45 minutes. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tuscan Spinach Bean Soup Recipe By :365 One Dish Meals Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Italian Low Fat Main Dishes Soups & Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 Tbsp Nonfat Beef Broth -- Or Any Sauteeing Liq 1 Med Onion -- Chopped 2 Tsp Minced Garlic 2 Celery Ribs -- Chopped 3 Carrots -- Peeled, Sliced 14 1/2 Oz Nonfat Chicken Broth -- Or Your Choice 28 Oz Chopped Tomatoes -- Peeled, Canned, Undrained 1/2 C Macaroni -- Small Elbows 2 Tbsp Chopped Parsley 2 Tsp Basil 15 Oz Cannellini Beans -- Rinse, Drain 12 Oz Fresh Spinach -- Stemmed, Cut Up, (Abt 4 C) (Used 10 Oz) 1/2 Tsp Salt 1/2 Tsp Pepper Fatfree Parmesan Cheese -- Grated,Optional This soup uses canned and frozen products I usually have on hand. It is delicious, IMHO .. very easy and quick, and I always feel so righteous making soups with tomato, beans, spinach and pasta. There are so many similar recipes .. I got this one from 365 One Dish Meals. 1. Saute onion, garlic, celery and carrots until onion is softened, about 5-6 minutes. 2. Mix in broth, tomatoes with liquid, macaroni, parsley, basil, beans, spinach, salt and pepper. Heat to boiling, reduce heat to low and simmer 15-20 minutes or until macaroni is tender (I added frozen spinach the last 10 minutes). 3. Serve hot, sprinkled with Parmesan cheese, if desired (and I added red pepper flakes). Sorry, I don't have MC but (with FF Parmesan) this should be very low fat. Hope you enjoy it. >From: music_class@earthlink.net (Katja) - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Unfried Chicken, Zesty Recipe By :Better Homes & Gardens, 1/90 Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tbsps cornmeal 1 tsp paprika 1/2 tsp salt 1/2 tsp garlic powder 1/2 tsp pepper 1/4 tsp cumin 1 lb boned and skinned chicken breast halves -- 4 halves vegetable oil spray In a mixing bowl combine all ingredients except chicken and vegetable oil spray. Rinse chicken (do not pat dry); coat chicken evenly on all sides with cornmeal mixture. Spray large skillet with vegetable oil spray. Heat over medium-high heat. Cook for 8-10 minutes or till no longer pink, turning occasionally to brown evenly on all sides. >From: - - - - - - - - - - - - - - - - - - - NOTES : The cumin-spiked coating turns crunchy and golden on this mock-fried chicken. * Exported from MasterCook * Use Slow Cookers Safely Recipe By :Iowa State University Extension Food Safety and Quality Serving Size : 1 Preparation Time :0:00 Categories : Crockpot Eat-Lf Mailing List Information, Tips, Misc. Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **** To qualify as a safe slow cooker, the appliance must be able to cook slow enough for unattended cooking, yet fast enough to keep food above the danger zone. To determine if a slow cooker will heat to a safe temperature: 1. Fill cooker with 2 quarts of water. 2. Heat on low for 8 hours or desired cooking time. 3. Check the water temperature with an accurate thermometer (quickly because the temperature drops 10 to 15 degrees when the lid is removed). 4. The temperature of the water should be 185 degrees F. Temperatures above this would indicate that a product cooked for 8 hours without stirring would be over-done. Temperatures below this may indicate the cooker does not heat food high enough or fast enough to avoid potential food safety problems. When preparing food in a slow cooker, follow these guidelines: Start with fresh or thawed meat - not frozen. Use chunks rather than large cuts or roasts. Use pieces of poultry - not a whole chicken. Cook meat on high for 1 hour and then turn cooker to low. Only use recipes that include a liquid. Check internal temperature to make sure food reaches 160 degrees F. Do not delay starting time. Do not reheat foods in slow cooker. Keep the lid on. http://www.exnet.iastate.edu/Pages/families/fs/slowcook.html Iowa State University Extension Food Safety and Quality . Page last updated: May 10, 1996 >From: Terry and Kathleen Schuller - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vegetarian Chili, Super Bowl Recipe By : Serving Size : 10 Preparation Time :0:00 Categories : Chilis Eat-Lf Mailing List Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons red wine 1 large onion -- thinly sliced 4 cloves garlic -- minced 1 medium potato -- unpeeled and diced 14 1/2 ounces canned tomatoes -- pasta style 2 tablespoons chili powder -- to taste 1/2 teaspoon ground cumin 4 cups canned pinto beans -- w/ jalapeno peppers 2 cups cooked brown rice 6 cups vegetable broth -- Swanson's Served with corn bread, this favorite chili is hearty enough for a pack of rowdy fans. Heat wine in 10-inch nonstick skillet set over medium-high heat. Add onion and garlic and saute, stirring, until soft, 3 to 5 minutes. Add potatoes, tomatoes with juice, chili powder and cumin and cook, stirring frequently, 3 minutes longer. Transfer mixture to slow cooker. Add pinto beans, rice and broth. Cover and cook on low 6 to 8 hours or until thickened. Season to taste with salt and pepper. Makes 10 servings. Based on a recipe by Mary Carroll in the Star Tribune 1/22/97. Nutritional info: calories = 187, fat = 1.7g , CFF = 1.8%, carb = 36.5g, protein = 5.9g, fiber = 7.1g >From: Kathleen Schuller - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Vinaigrette, No-oil Recipe By :(Sarah Gruenwald ) Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons Dijon mustard -- grainy style Freshly ground black pepper 1 tablespoon fresh basil -- finely chopped 1 tablespoon shallots -- finely chopped 1 tablespoon chopped parsley 1/2 cup raspberry vinegar 1/2 cup fresh lemon juice salt -- to taste Put all ingredients in food processor and process until well blended. Season to taste. Makes about 1 cup. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Walnut Muffins Recipe By :Quick and Healthy Cooking March 1995 Serving Size : 12 Preparation Time :0:00 Categories : Breads: Quick & Muffins Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 4 tablespoons diet margarine -- softened 1/3 cup packed brown sugar 1/3 cup sugar 2 tablespoons applesauce 2 egg whites 1 cup nonfat plain yogurt 2 cups flour -- unbleached 2 teaspoons baking powder 1/2 teaspoon baking soda 1/4 teaspoon cinnamon 4 tablespoons walnuts -- finely chopped Coat a 12-cup muffin tin with nonstick spray or line the cups with paper baking cups. Set aside. In a large bowl, cream 2 tablespoons of the margarine, 1/4 cup of the brown sugar, the sugar and the applesauce. Add the egg whites and beat until fluffy. Stir in the yogurt. In a medium bowl, whisk the flour, baking powder, baking soda and cinnamon. Whisk in 3 tablespoons of the walnuts. Add the dry ingredients to the creamed mixture, stirring just enough to combine. Spoon the muffin batter into the muffin tin, filling the cups 2/3 to 3/4 full. Cream the remaining 2 tablespoons of margarine with the remaining brown sugar. Stir in the remaining 1 tablespoon of chopped nuts. Top each muffin with a sprinkling of the nut topping. Bake at 400 until golden brown and a cake tester comes out clean when inserted in the center of a large muffin, about 18 minutes. Cool the muffins on a rack. Makes 12 muffins. >From: "William S. Grant, II" - - - - - - - - - - - - - - - - - - - NOTES : Per Muffin: 148 calories, 2.8 g fat (16% of calories), 1.2 mg cholesterol, 125 mg sodium, 0.7 g dietary fiber. Variation: For Raisin-Walnut Muffins, add 1/3 cup raisins to the batter. * Exported from MasterCook * Warm Tomato Vinegrette Recipe By :Joan from LaCrosse,WI Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup Tomato Puree 2 tablespoons white wine vinegar -- herbed 1 tablespoon Olive Oil 2 tablespoons Chopped Parsley Blend together all the ingredients. Warm and serve on chicken salad, seafood salad, spinach salad, pasta salad, orlain grilled or poached meats, chicken, or fish. Makes about 1 1/4 cups. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Western Chick Chunks Recipe By :Weight Watchers Slim Ways Chicken Serving Size : 4 Preparation Time :0:00 Categories : Chicken Eat-Lf Mailing List Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 10 oz skinless boneless chicken breasts -- cut into 12 equal -- pieces 1/4 cup nonfat ranch salad dressing 1/4 cup cornflake crumbs 1 tablespoon cornflake crumbs 1/4 teaspoon salt -- optional 1/4 tsp black pepper -- I used 2 tsp 1. Preheat oven to 450 degree F. Line large baking sheet with foil: spray with nonstick cooking spray. 2. In small bowl, combine chicken and ranch dressing, tossing well to coat thoroughly. On shallow plate or in gallon size sealable plastic bag, combine cornflake crumbs, salt and pepper. Add chicken pieces, one at a time to crumb mixture, turning chicken or sealing bag and shaking to coat evenly. 3. Arrange chicken pieces on prepared baking sheet; bake 15-20 minutes, until cooked through and juices run clear when pierced with a fork. 1g fat, 0g fiber 117 calories, 17g protein, 8g carbohydrate, 41 mg cholesterol >From: Jean Mulrenan - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * White Bean Dip Or Spread Recipe By :Carole Photopoulos Serving Size : 1 Preparation Time :0:00 Categories : Dips Eat-Lf Mailing List Legumes Mediterranean Quick & Simple Ideas Spreads & Sandwiches Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 can cooked white beans -- rinsed and drained garlic nonfat chicken broth salt and pepper 1/2 teaspoon lemon juice Some one mentioned about using pureed white kidney beans & your favorite herbs as a substitute white sauce for pasta. I tried it & it did not seem appropriate to me BUT I did accidentally discover that it is a *great* substitute for Baba Ghanoush (spelling) the mideastern eggplant/garlic/oil dip served with crackers, veggies or pita. I just whirled the drained & rinsed can of beans with some garlic, low sodium/ff chicken broth, a sprinkle of salt & pepper & about a half teaspoon of lemon juice in my mini food processor. Use your own wishes as to how much garlic (I like a lot) & stock to use (I like mine thick). To me it tastes almost the same as the sinfully oil filled baba but it is great anyway on its own. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * White Bean, Radish And Red Onion Salad Recipe By :Low Cholesterol Cuisine Cookbook Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Legumes Salads Vegan Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 19 ounces white beans -- rinsed and drained 1/2 cup red onion -- chopped 1 cup cucumber -- thinly sliced -- or diced 3/4 cup radishes -- sliced 1 clove garlic -- finely minced 1/2 cup chopped fresh parsley 3 tablespoons lemon juice -- or sherry vinegar 2 tablespoons olive oil -- or vegetable oil salt and pepper -- to taste red leaf lettuce -- or other lettuce Drain beans, rinse and drain again. Place in salad bowl. Add onion, cucumber, radishes, garlic and parsley. Toss. Add lemon juice or sherry vinegar, oil, salt and pepper. Serve on red leaf lettuce. MC formatting by bobbi744@sojourn.com - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Whole Wheat Casserole Bread Recipe By :Weight Watchers - Jan/Feb '97 Serving Size : 8 Preparation Time :0:00 Categories : Breads Eat-Lf Mailing List Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pkg active dry yeast 3/4 cup warm water -- (105-115 degrees) 1 cup all-purpose flour -- divided 1 cup whole wheat flour 2 tbsp sugar 2 tablespoons egg beaters(r) 99% egg substitute -- thawed 1 1/2 tablespoons diet margarine -- melted 1/2 tsp salt cooking spray Combine yeast and warm water in a 1 cup liquid measuring cup; let stand 5 minutes. Combine yeast mixture, 1/2 cup all-purpose flour, and next 5 ingredients in a medium bowl, stirring well. Gradually stir in enough of the remaining 1/2 cup all-purpose flour to make a soft dough. (Dough will be sticky.) Let dough rest 15 minutes; shape into a ball. Place dough in a round 1-quart casserole heavily coated with cooking spray. Cover and let rise in a warm place (85 degrees), free from drafts, 30 minutes or until doubled in bulk. Bake at 375 for 25 minutes or until loaf sounds hollow when tapped. (Cover with aluminum foil the last 10 minutes of baking to prevent over browning, if necessary.) Remove from casserole immediately, and let cool on wire rack. MC Formatting by taillon@access.mountain.net Per Serving: Cals - 136 13%ff Fat - 1.9g Carb - 26.3g - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Winter Beet Borscht Recipe By :Byerly Bag Serving Size : 8 Preparation Time :0:00 Categories : Eat-Lf Mailing List Soups & Stews Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 tablespoon unsalted butter 1 large onion -- chopped 1/2 cup celery -- thinly sliced 1/2 cup carrots -- coarsely shredded 2 cans beets -- (15 or 16 oz) -- julienne-cut, undrained 2 cans beef broth -- (15 or 16 oz) -- ready-to-serve reduced sodium 1 large baking potatoes -- or 2 medium -- peeled, cut into 1/2" dice 1 cup cabbage -- thinly sliced -- (or shredded coleslaw mix) 1/4 tsp salt 1/4 tsp freshly ground black pepper 3 tablespoon brown sugar 2 tablespoon tomato paste 2 tablespoon cider vinegar sour cream -- optional chopped fresh dill -- optional In large saucepan melt butter over medium heat. Add onion, celery and carrots; cook 8 minutes, stirring occasionally. Add beets, broth, potato, cabbage, salt and pepper; bring to a boil over high heat. Reduce heat; cover and simmer 20-25 minutes or until vegetables are tender. Stir in brown sugar, tomato paste and vinegar; simmer uncovered 5 minutes. Ladle into shallow soup bowls and serve with sour cream and dill, if desired. Per Serving (excluding sour cream): 124 calores, 3g fat, 8 mg cholesterol, 3g fiber, 660 mg sodium >From: BunnyMama@aol.com - - - - - - - - - - - - - - - - - - - NOTES : This recipe was translated from a very old Russia cookbook, but has been stream-lined using canned beets. Adding cooked cubed beef to the soup will make it a hearty one-dish meal. The soup may also be pureed until smooth. This same soup is traditionally served cold during the summer months. * Exported from MasterCook * Winter Squash With Shallots, Peppers, Pine Nuts And Sage Recipe By :Veggie Life, Mar 1997 Serving Size : 4 Preparation Time :0:00 Categories : Eat-Lf Mailing List Vegan Vegetables Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 Lb Winter Squash 12 Oz Shallots 1 Lg Red Bell Pepper -- Diced 1 Tbsp Balsamic Vinegar 1 Tbsp Rubbed Sage -- *Note Salt And Pepper -- To Taste 1/4 Tsp Allspice 2 Tbsp Pine Nuts *NOTE: Original recipe gave the options of using 1 tsp ground sage or 1/4 C slivered fresh sage leaves. Reggie's NOTE: Original recipe used 1 tsp olive oil to divide and smear over the parchment paper. I omitted the 1 tsp of olive oil and just gave the parchment a very quick spritz of nonstick cooking spray. Any winter squash is suitable here - try acorn, butternut or delicata. Pasta with garlic, parsley and Parmesan cheese makes a perfect accompaniment. Preheat the oven to 425 deg F. Cut squash in half and scoop out and discard seeds. Cut crosswise into 1" slices. Peel the slices and cut each one crosswise into 1/4" pieces. Peel shallots and separate them into individual cloves. Cut each clove in half crosswise. In a large bowl, toss together squash, shallots, bell pepper, vinegar, sage, salt and pepper. Rub each parchment sheet with 1/4 tsp oil (I gave them a very quick spray of nonstick cooking spray) to prevent squash from sticking onto each sheet, making sure that the shallots are evenly distributed. Sprinkle each portion with a scant pinch of allspice and 1/2 tsp of pine nuts. Seal the packets as directed below. Bake for 25 minutes or until vegetables are tender. Cut, Fill, and Seal Methods for the parchment paper: Classic Hearts: Cut 4 sheets of parchment, approx 15 x 18". Fold each sheet in half to create approx 15 x 9" rectangles. Cut rectangles into half-heart shapes (as if you were making valentines). Open the hearts and mound 1/4 of the filling mixture near the center and to one side of the crease. When all the ingredients have been added, close the paper over the filling so the edges of the paper meet. Beginning at the rounded end, fold over about 1/4" of paper and crease the fold sharply. Fold over again and crease. Work your way around the paper, folding both edges in together and creasing sharply to create overlapping pleats. Twist the pointy end tightly to seal. Place filled hearts on baking sheets, 1 per sheet. Rolling Method: This style is not as pretty, but it's easier, quicker, and uses less oven space. Cut four approx 15" square sheets of parchment. Mound 1/4 of the filling in the center of a sheet. When all the ingredients have been added, bring opposite edges of the paper together and fold over several times. Fold ends under several times and tuck underneath the packet. Place filled packets on a baking sheet. This was extremely good. We put it over homemade spaghetti and it didn't need a sauce at all. Entered into MasterCook and tested for you by Reggie & Jeff Dwork - - - - - - - - - - - - - - - - - - - NOTES : Cal 135.8 Fat 3.5g Carb 25.5g Fib 2.5g Pro 4.8g Sod 15mg CFF 20.8% * Exported from MasterCook * Yogurt Dressing, Low-fat Recipe By :Sarah Gruenwald Serving Size : 1 Preparation Time :0:00 Categories : Eat-Lf Mailing List Salad Dressings Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 pint nonfat plain yogurt Poppy seeds Honey or brown sugar -- to taste That's it nothing to it.Tastes great and works very well with ALL types of salads. P.S. Poppy seeds are added to taste or texture/color. - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Yogurt Ice Recipe By :Cole Publishing Group Recipe Collection Serving Size : 6 Preparation Time :0:00 Categories : Desserts Eat-Lf Mailing List Fruit Vegetarian Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 3 cups mixed fruit -- chopped 2 cups plain yogurt -- 16 ounces 1/2 cup sugar Put the fruit into a blender and puree. Mix with the yogurt and sugar and put into freezer. Stir every 15 to 20 minutes to ensure that it sets smooth and creamy and the fruit is evenly distributed. Do not freeze solid. FILE: ColeWorl.mcf from Sierra's MasterCook4 (Dec 1996) >From: PATh - - - - - - - - - - - - - - - - - - - NOTES : A nice touch when using oranges, lemons, pineapples, small melons, etc., is to carefully scoop the fruit out of their skins and, when serving, pile the ice back into the skin.